Thursday November 17, 2011

CrossFit 864

"Today we will do what others won’t, So tomorrow we can do what others can’t!”

Open my eyes, that I may behold wondrous things out of your law.
-Psalm 119:18


"God loves each of us as if there were only one of us."
-St. Augustine


"God is love. He didn’t need us. But he wanted us. And that is the most amazing thing."
-Rick Warren


Today's warm-ups start promptly at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


WOD 


Wear (or bring) your running shoes today...unless you are running barefoot now.


Strength Cycle - Week 2


Floor Press 3-3-3-3-3 (Work up to a 3 RM)


FORM


-Legs fully extended, take a deep breath, stay tight and drive hard. 
-Butt stays in contact with the floor at all times. 
-Do not count the rep if you bridge and your butt comes off floor.
-Always have a spotter.
-Spotters do not touch the bar at any time to assist with the lift if the bar is moving. Spotter should help get the bar out of the rack and back into the rack and assist if the bar completely stops and it is obvious that the lifter will not be able to lock it out.


You guys do a really great job of partnering up and motivating each other on strength days. Load the bar and PR! It's awesome to see so many of you (guys and girls) getting fired up about getting strong. 


Train Hard - Train Smart - Have Fun


Question of the day: What's in your gym bag? 
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Hope that you are having a great week so far.


Do you spend more time being thankful for what you have or complaining about what you don't have?


BE STRONG(er)
Jay and Janice